The US Navy Seal Pre-BUDs Workout(sort of)

[Joker13]

Wanting to start something like this...but can't figure out how to trow in the weighttraining

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, M/W/F (6 miles/ week)

On the Monday of Week 2, do a ½ mile warm up, a 1.5 mile timed run, then a ½ mile cool down. This will give a base indication of your 1.5-mile run time and you will be able to figure out your pace for a mile.



WEEK #3: No running. High risk of stress fractures



WEEK #4: 3 miles/day, M/W/F (9 miles/wk)



WEEKS #5 & 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

On Monday of week 5, repeat the 1.5 mile timed run (with a .5 mile warm up and cool down). On Tuesday of Week 6, do a 1 mile warm up, 2x400meter (quarter mile) sprints with a 400m jog between them and after the second one, and a 1 mile cool down. Your goal for the 400m is to take your 1.5 mile pace, divide by 6 (for a 400m pace) then subtract 15 second from that. (Example: 1.5 miles in 12 minutes or an 8 min mile pace. 1.5/6=2 min 400m. Subtract 15 second from 2 minutes and you have a 1:45 pace for the 400 sprint).



WEEKS #7 & 8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)

Repeat the sprint workout on Tuesdays, but make it 4x400m with a 400m jog in between.



WEEK #9: same as #7 & 8 (16 miles/ wk)

Repeat the 1.5 mile timed run on Monday to see how you have progressed





PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)

SETS OF REPETITIONS

WEEK #1:

4X15 PUSHUPS

4X20 SITUPS

3X3 PULL UPS

4x20 FLUTTER KICKS (4 count)



WEEK #2:

5X20 PUSHUPS

5X20 SITUPS

3X3 PULL UPS

5X20 FLUTTER KICKS (4 count)



WEEK #3 & 4:

5X25 PUSHUPS

5X25 SITUPS

3X4 PULL UPS

5X25 FLUTTER KICKS (4 count)



WEEK #5 & 6:

6X25 PUSHUPS

6X25 SITUPS

2X8 PULL UPS

6X25 FLUTTER KICKS (4 count)



WEEK #7 & 8:

6X30 PUSHUPS

6X30 SITUPS

2X10 PULL UPS

6X30 FLUTTER KICKS (4 count)



WEEK #9:

6X30 PUSHUPS

6X30 SITUPS

3X10 PULL UPS

6X30 FLUTTER KICKS (4 count)

* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, followed by a set of flutter kicks immediately with no rest.



WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.



RUNNING SCHEDULE II

(M/Tu/Th/F/Sa)

WEEKS #1,2: (3/5/4/5/2) miles 19 miles/week

WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week

WEEK #5: (5/5/6/4/4) miles 24 miles/week

WEEK #6: (5/6/6/6/4) miles 27 miles/week

WEEK #7: (6/6/6/6/6) miles 30 miles/week



On the odd # weeks, begin with a timed 1.5 mile run (including an appropriate warm up and cool down). Pick one day per week to do a set of 400m and 800m sprints at a pace 10-15 seconds faster than your 1.5 mile pace. On one of the other days, throw in some ‘fartlek’ intervals (picking up the pace for an unknown distance), hill work, etc to help build speed and strength.

* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.



PT SCHEDULE II

(Mon/Wed/Fri)

SETS OF REPETITIONS

WEEK #1 & 2:

6X30 PUSHUPS

6X35 SITUPS

3X10 PULL UPS

3X20 DIPS

6X35 FLUTTER KICKS (4 count)



WEEK #3 & 4:

1OX20 PUSHUPS

10X25 SITUPS

4X10 PULL UPS

10X15 DIPS

10X25 FLUTTER KICKS (4 count)





WEEK #5:

15X20 PUSHUPS

15X25 SITUPS

4X12 PULLUPS

15X15 DIPS

15X25 FLUTTER KICKS (4 count)





WEEK #6:

20X20 PUSHUPS

20X25 SITUPS

5X12 PULL UPS

20X15 DIPS

20X25 FLUTTER KICKS (4 count)



These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."



# OF REPETITIONS

PULL UPS: 1,2,3,4,5,4,3,2,1

PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)

SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)

DIPS: same as pushups

FLUTTER KICKS (4 count): same as situps



STRETCH PT

Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.